21 day fix extreme day 2: upper fix extreme


Which way is the gun show?? Oh snap!!

Oh my teeny biceps… Can’t wait to see those things grow! 

So my legs are so sore from plyo yesterday and now my arms are super exhausted from today’s workout. We had four rounds, four exercises per round, repeat each exercise twice.

Round 1:

  1. Push ups (30 seconds full out, 30 seconds half way down)
  2. Bent over lunge row (30 seconds heavy weight, 30 seconds light)
  3. Chest flys (30 seconds heavy, 30 seconds light)
  4. Lat pull downs with the band (30 seconds one arm at a time, 30 seconds both arms together)

Round 2:

  1. Military press (30 seconds heavy, 30 seconds light)
  2. Twisted abs (60 seconds with a heavy weight)
  3. Rear delt fly with the band (30 seconds pulling, 30 seconds holding)
  4. Dolphins (60 seconds)

Round 3:

  1. Hammer curls (30 seconds heavy, 30 seconds light)
  2. Tricep dips (30 seconds both legs down, 15 seconds right leg up, 15 seconds left leg up)
  3. Sumo squat concentration curls (30 seconds heave, 30 seconds light)
  4. Tricep kickbacks (30 seconds heavy, 30 seconds light)

It was intense and awesome. 


I use power block weights which are awesome and adjustable- today i used 6 and 9 pounds- but during drop sets it takes a couple seconds longer to switch weights, so not ideal for timed sets where you’re going for 60 seconds of an exercise (vs shooting for a target number of reps). But overall I LOVE these weights!! I got them off craigslist for $90, which was a steal! 

So I’m loving feeling sore all over and I love love love lifting weights!! So excited I’m doing this!!

Leave a Reply

Your email address will not be published. Required fields are marked *


This site uses Akismet to reduce spam. Learn how your comment data is processed.

%d bloggers like this: